a medical librarian's adventures in evidence-based living

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Use the chipotle topping as the salad dressing & prepare yourself for best salad--ever! IMHO

Tote the dressing in a separate tiny plastic container if you bring this salad to work. Keep the greens & veggies in a separate container. Same for the burger & potatoes. Assemble when you're ready for lunch. Nothing will get soggy.

If this doesn't fill you up--I don't know what would!

Goodness, I certainly hope I'm not "over-selling" this one. I wouldn't want to disappoint anyone...

The El Burger as a Salad #1

The El Burger as a Salad #2

My Sister-in-Law: Creator of the Famous El Burger

My SIL is an amazing cook. Same goes for my sister. They're both always trying out new recipes & sharing their successes with me. Thank you, ladies.

But, there's a little back story that goes along with SIL. She went plant-based over a year ago (August 2011 to be exact) to lower her cholesterol & avoid statins--and then got the side benefit of a painless nice-sized weight loss. If you missed her story last year, you can read it here. Don't miss it! She's going to kill for this, I just know it. Sorry, favorite SIL. You've inspired many!

This is a bit of a "pitchkey-patchkey", as my mom would say, but worth the effort. Prepare for some calorie-burning dish washing after this one. Perfect time to enjoy the NPR, podcasts or your favorite music.

The recipe makes a lot & these crisp burgers are wonderful crumbled on top of a big salad or stuffed into a bun along with lettuce, tomato, maybe some avocado--and topped with creamy chipotle dressing--recipe follows. The dressing absolutely turns these into something heavenly.

1. Preheat oven to 450 degrees & line a baking sheet with parchment paper--carefully trimming to fit the pan. This prevents undo browning of the paper

2. Hand grate or use your food processor grater to grate the equivalent of one cup's worth of carrots. One giant carrot worked for me. Place in a big bowl.

3. Use your food processor or high-speed blender to coarsely or finely grind up the oatmeal. Add the the bowl with the carrots. Mix well.

4. Pulse process (with your food processor) the garbanzo/chickpeas along with parsley/cilantro & onion. If you don't have a processor--chop up well.

5. Add the drained chopped tomatoes with chilis to the processor & all the spices (chipotle powder, Arizona Dreaming, cayenne, & salt) & pulse process to combine well with garbanzo/onion/cilantro or parsely mixture. You still want this in small pieces--not mush.

March 30, 2012

If you received this post via email, click here to get to the web version, with all the links--and to write a comment!

I was really looking forward to this Wednesday.

My sister-in-law literally "flew in" for a mini-21 hour visit.

We hadn't see each other since last July, when this photo of our hike was taken. A last minute business trip was scheduled that would bring her within easy driving distance for a quick visit with me & her brother--the Lab Rat. We live so far away from each other, that we only get a chance to see each other about twice a year. Next visit: At the end of July for a family vacation.

For the entire 7 waking hours of our visit we talked non-stop. Par for the course.

We had lots to catch-up on.

As for the very personal story that follows, she only agreed to share it because I convinced her it would inspire & motivate others. She's very modest, humble, & private. It's all her accomplishment--but, I couldn't be happier & prouder of her success story.

The Quickie Back Story

Back in August 2011 my SIL found out her cholesterol was way too high--and her triglycerides were off the charts. Her doctor advised her to high-tail it to a cardiologist ASAP--get on statins, and whatever else was needed to get her numbers down.

Just so you know...

She's been a lifelong exerciser! She's no couch potato! She might have weighed more than she wanted to--but she's alway been fit! She's always been a regular walker, hiker, weight-lifter, & a "sometimes jogger".

She watched what she ate. She really tried to avoid the junk food, and ate a Mediterranean style diet--lots of fish, fruits & vegetables, olive, & nuts. Just like all of us were doing--when we thought we were "eating a healthy diet." And, we all know how those restaurant meals, and dinner parties add up.

Before making that cardiology appointment she wanted to see if she could turn those numbers around by herself--with diet, rather than drugs.

She wanted to give Dr. Esselstyn's diet protocol a 100% college-try before taking the medication route.

She downloaded a copy of "Prevent & Reverse Heart Disease" for her Kindle. I sent her all the Esselstyn diet information I had--and I even asked Dr. Esselstyn what he advised her to do to get her triglycerides under control.

A few short weeks after she changed her diet, her total cholesterol level had dropped an amazing 100 points.

Fast Forward Seven Months Later on the Esselstyn Plan

The girl has stuck to with the program!

OK, maybe some very rare transgressions when she's traveling---but those have been few & far between.

Her tastes have completely changed. She loves the foods she is eating now.

She's completely hooked on cooking without oil. She loves all the flavor-packed plant-based recipes she continually experiments with. OK, there have been a few losers or "so-so's" here & there. Doesn't miss meat, chicken, fish, or cheese a bit. But, barbecue potato chips? That's a different story--but she's not eating them.

She's lost about 25 pounds, which is significant for her tiny frame--and her Chico size is now down to 00-- double zero, for all you Chico fans--probably an equivalent of a size 6. Her Gap jeans are size 6, & they're lower-cut, skinny ones. Woo Hoo!

She feels great. She's going to kill me for saying this (I told you--she's very modest)--but compliments & questions come her way almost every day, "You look fantastic. What's your secret? What are you doing differently?"

In two weeks she get a full-enchilada lipid work-up---so no numbers to report as yet.

When we got to a slide that detailed which vegetables had the strongest effect on cancer-cell proliferation--and which veggies are the best bets to prevent cancer, she wanted to know where she could find that post on my blog.

She: "I don't remember seeing a post about this. Where is it? Can you send me the link?" she asked.

Me: "Well, I never got around to posting it. It's only in my presentation."

Over 250 epidemiological studies have suggested that people who consume a diet high in fruits & vegetables reduce their risk of developing cancer. But, which vegetables are the best bets?

Not all fruits & vegetables are created equal when it comes to cancer prevention--and the study's results, convinced the authors that people need to be encouraged to eat the vegetables that will give them the "most bang for their buck" when it comes to preventing cancer.

Study weakness: The vegetable juices in the study did not contain water-insoluble (aka fat-soluble) molecules such as lycopene or beta-carotene that are found in the yellow, orange, & green leafy fruits or vegetables, which may have resulted in some underestimations of the cancer-fighting properties of vegetables that contain these fat-soluble phytochemicals--like tomatoes, carrot, broccoli, & spinach.

Other vegetables in the Brassica oleracea family, like kale, cabbage, curly cabbage, cauliflower, & broccoli, were the most inhibitory vegetables tested.

The best bets for cancer prevention are the cruciferous vegetables, the dark green leafy vegetables, & those in the Allium family, like onions, leeks, chive, shallots, & garlic. The authors want this message to reach the public. Pay attention.

And which vegetables do we eat the least? That's right! All the most potent cancer fighters listed in #9.

"Since the formation of tumours is a random event that occurs in a significant percentage of the adult population, the increased consumption of these vegetables with high anticancer properties could play a central role in preventing these tumours to reach a clinical stage, and thus reduce the incidence of several types of cancer."

"When triglycerides go up over 100 we start making abnormal forms of cholesterol--the small dense LDLs that are atherogenic and penetrate much more rapidly into the arteries than normal large LDLs.

When triglycerides start going up--and the changes start around 80-100--nearly everyone with triglycerides over 100 is making significant amounts of small dense atherogenic LDL--above 150 almost all LDL particles are small dense and atherogenic."

-Dr. Patrick E. McBride, Professor of Medicine and Family Medicine, University of Wisconsin, and a member of the Expert III NCEP Panel setting cholesterol guidelines-

On Saturday morning, my sister-in-law and I FINALLY had a chance to catch up.

We talked for an hour staight--which is nothing for us--we'd barely scratched the surface of what we could cover--but we both had to call it quits to get on with the rest of of the stuff on our To-Do Lists.

She had some pretty good news to share--and I asked her if it was OK if I shared it with you. She said, "Sure! Go ahead." So here's what we talked about....

Turns out, she'd had her annual gyno exam. Her doc had taken her lipids, and she' had just found out that her total cholesterol was too high--and her triglycerides were off-the-charts high.

She:"How can that be? I really do eat healthy. I exercise. My doc wants me to make an appointment with a cardiologist ASAP, but I don't want to go on statins, or take anything for the triglycerides. Most of my other numbers are OK--the LDLs & HDLs--but the triglycerides are sky-high. I'd really like to go 100% on the Esselstyn diet first & see if I can get those numbers down."

Me: "Well, don't get mad at me for saying this--but I've been there myself--thinking I'm eating a healthy diet, when I'm really eating "a healthy diet at home"...in addition to a load of crap out-of-the-house!

I know you make healthy meals at home--but it's probably all the rest of the stuff you're eating. The restaurants, the traveling, the cookies, cakes, & pastries your friends make, the lack of exercise when you're traveling, the wine & rum, the sugar, the dinners at friends', the crusty French bread, yada yada yada. It all adds up--and bottom line--if you're taking in more calories than your body needs--you can end up with high triglycerides!

Look, I never would have tried the Esselstyn diet 100% if he hadn't challenged me to do it. You won't know if it works until you do it 100%. Once I did it 100% & saw the results--I was convinced.

High triglycerides, are bad news. Definitely see the cardiologist. But, sure-- try the diet first to see if it can make a difference for you.

She: I've already downloaded Esselstyn's book on my Kindle. Can you send me any other info you might have that will help? I've got just 2 1/2 weeks to try this out, before I go out-of-town with my friends. I know I won't be able to do it 100% on vacation--just not possible--so I'm going to see if I can get a cholesterol test before I leave on vacation to at least see if I'm on the right track. Before I see the cardiologist.

Oh, I've been reading up on triglycerides--but send me anything you might have on the blog that would help.

Here's what I emailed her:

Here's one of the posts I've written about on triglycerides--but this one sums it all up. NOTE: In April the ranges for normal all moved downward. Now, the recommendation for the normal range is at 100 or below (no longer below 150). But as you'll read, it's best to be at 80 or below. You want to make sure you're making light fluffy LDLs, not the small dense kind. You might request the NMR particle test. And here's the link to the new American Heart Association Scientific Statement recommending that triglycerides ought to be at 100 or below--not 150.

You want me to ask Dr. Esselstyn what he suggests you do?

Good luck!

Love you!

My note to all of you:Please read that post I sent my sister-in-law about triglycerides. It will tell you everything you ever wanted to know about these bad-boys. They're an independent risk factor for strokes & cardiovascular disease. If you've got a lot of belly fat--you probably have high triglycerides. If you're eating more calories than your body can burn off--you probably have high triglycerides. To read even more (yeah right!) about the triglyceride stroke/heart connection, click here and here and here.

How Strange is This? The day after I sent the email to my sister-in-law, Dr. Esselstyn just happened to call me at work with a library question. Of course, I asked him for some words of wisdom for my sister-in-law & for high-triglycerides in particular. Darn, I no longer have my notes--but here's what I remembered he said:

Cut out the sugar--all kinds! (my note: be sure to read this and this)

Cut out alcohol

Cut out the white foods--refined flours, pastas, breads, rice, crackers, etc. If high triglycerides are a problem for you--stick to just eating whole grains--and skip foods made with whole grain flours, like breads & pastas. Even whole grain flours can raise triglycerides in folks who are overweight and insulin-resistant. Think about it--flours of any kind are "processed" & digest too quickly. Instead eat quinoa, wheatberries, hulled barley, steel-cut oats. Flourless sprouted breads, like the Ezekiel brand, are a better choice if you need a bread.

Remember! Green leafy vegetables are the Main Event when it comes to making blood vessels "heart attack proof". Load up on vegetables over grains!

No fruit juices--and be careful not eat too many fruits, either, if you have high triglycerides. Stick to the ones with the lowest sugar content. (my note: the fruits lowest in fructose include strawberries, berries, cantelopes, grapefruit, peaches) Source: AHA statement quoted on CardioBrief

Avoid smoothies made with fruit! It can cause a rapid rise in blood sugar for some people. I see it happen a lot!

Oh heck--I really really don't want you to miss the Triglyceride Post I emailed to my sister-in-law--so, just in case you don't click that link--I at least want to make sure you get some of the key points:

In A Nutshell--Here's What Dr. Patrick E. McBride is SayingAbout Triglycerides

If your triglycerides are under 80 you are making "normal large" LDLs that are not very atherogenic (think atherosclerosis; arterial plaque; hardening of the arteries)

When triglycerides are over 150 (there are just too many particles floating around with no where to go) they briefly get inserted into the LDLs and change the LDLs into "small dense atherogenic" particles.

Stealth LDL: That's what you call what was once a normal LDL particle that's been penetrated by free-floating triglycerides. When triglycerides are too high they are able to change the LDL into "small dense dangerous" LDL that oxidizes very easily (a bad thing) and penetrates rapidly into the arteries. Note: Triglycerides are not supposed to penetrate the LDLs!!

Normal LDL: It's difficult for normal LDL (large & fluffy) to penetrate into the wall of an artery!

When triglycerides are between 80-100 you start to make abnormal LDL. Some of it starts changing into the "small dense atherogenic" variety at this level. (If changes start happening over 80--it looks to me like the only safe triglyceride number is under 80!)

When triglycerides are over 100--according to Dr. McBride--you've turned the corner & "are making at the very least, a significant amount of "small dense" LDL."

When triglycerides are above 150, almost all of the LDL particles become "small dense atherogenic".

Dr. McBride served on the III NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults that set the guidelines for triglycerides (and cholesterol) back in 2002. He advocated for the normal level to be under 100--and he strongly believes that the current level will go down to 100 when the next guidelines come out. Note: in April 2011 the AHA issued a Scientific Statement recommending the new normal be under 100. Find that here.

According to Dr. McBride, if you have abdominal obesity, the chances are greater that you are producing the abnormal dangerous "small dense" form of LDL.

If you overconsume sugar, soda pop, saturated fats, trans fats, refined carbohydrates, and "fried apple pies"--and you are consuming more calories than you need--your body doesn't know what to do with all that junk--and you end up with lots of rich triglycerides--that are very inflammatory and very atherogenic--floating around--just looking for an LDL to penetrate and turn it into "small dense dangerous" LDL!

Sister-in-Law Success!

Before my sister-in-law went on her week vacation with her gal pals, she wisely had her blood drawn for a cholesterol test. She'd been on the Esselstyn diet for just 2 1/2 weeks--eating no-fat, no meat, no cheese, no-oil, no refined grains.

She knew it wouldn't be as good as if she'd been on the diet for 4 weeks--but at least she's get some idea if it could improve her lipids.

Test results: Her total cholesterol dropped 100 points! Amazing! Full disclosure: for some unknown reason, the lab only measured her total cholesterol--not what she really needed--a full lipid panel. But she figures the triglycerides & LDLs must be going down if her cholesteol levels came down so much in just 2 1/2 weeks. She'll be following up with a full lipid panel.

Other good news: In spite of her one week of transgressions on vacation--she's back to the Esselstyn diet--and she's losing weight. Best of all, she's losing belly fat! She's committed to stick with it. She'd rather lower her triglycerides with diet instead of drugs. Besides, only diet can help reduce weight.

What My Sister-in-Law is Up Against. She Lives in the Southern "Stroke Belt", Her Friends Think Health is All About Genes, Not Diet & Everyone Likes to Eat Out

She's swimming against the stream in her neck of the woods. She's the odd girl out in her social circle.

Lately, everyone's complaining about being so forgetful. They thinks it just normal aging.

Uh?? Think again, folks!

Check out this "hot off the press" article published online in Stroke, Sept. 1, 2011 Buchman, AS etal "Cerebrovascular Disease Pathology and Parkinsonian Signs in Old Age". It's summarized in the NPR Blog, Shots:

"Old people who don't have signs of cardiovascular disease still may have suffered microscopic strokes that don't show up on conventional tests. The small strokes may impair their ability to walk, balance and function just the same.

Scientists examined the brains of 418 priests and nuns after they died. The researchers found that one-third of the brains that had seemed normal using conventional tests while the people were alive actually had damage to tiny blood vessels. The damage was so slight it was impossible to see without a microscope.

The people whose brains had these tiny signs of hardened arteries and stroke were most likely to have had shuffling gait and other movement problems while they were still alive."

If you've been eating the standard American diet--and you're eating out a lot, there's a good bet that what we take to be the "normal forgetfulness of aging"--isn't exactly normal. It could be teeny weeny imperceptible strokes. Now that's one scary thought!

"Dr. Megan C. Leary of UCLA examined over 5,500 MRIs of the brains of 50 year olds & found many had tiny white spots that indicated that they had unknowingly experienced tiny, imperceptible strokes. These "brain attacks" have the same history and cause as heart attacks. See "Annual Incidence of First Silent Stroke in the U.S" Cerebrovasc Dis 2003;16(3):280-5.

According to Leary, "'Silent strokes' are epidemic in this country. While they occur in parts of the brain where they don't cause symptoms right away, the word 'silent' should be put in quotes, because their effects accumulate over the years.''

While a single silent stroke may have no impact, repeated ones lead to memory lapses, mood problems and difficulty walking. They are also a sign that people are especially prone to full-blown strokes.

Keep on eating the same way at age 60, 70, & 80 and there's a good chance that those tiny strokes will add up to increasing memory lapses, and progress on to dementia--depending upon what part of the brain has been affected.

What's good for the blood vessels of the heart, is good for the blood vessels of the brain."

As for all that rich Southern cooking--forget about it! It's killing brain cells and giving the South a new claim to fame: It's known as The Stroke Belt.

The "brain-damaging suspects" are likely to be the much-loved traditional Southern diet of fried, salty, & fatty foods along with too little exercise--all of which contribute to hypertension, excess weight, & diabetes--the biggies responsible for stroke risk.

I posted about the brand new REGARDS Study, the Stroke Belt & how the Southern diet is affecting cognitive impairment on July 26, 2011. No need to repeat what I wrote, just click here to refresh your memories.

Two of my favorite quotes about the REGARDS study:

"This is a very strong alarm signal. [The finding suggests that] if you want to keep your marbles, you need to control your blood pressure, excessive weight and other risk factors for stroke."

Dr. Gustavo C. Roman, the head of the neuroepidemiology section of the American Academy of Neurology, commenting on the article.

[Problems like high blood pressure and diabetes are likely to be "affecting blood flow to the brain, even if it's not causing a visible stroke. An undersupply of blood can also cause problems with brain cells that lead to cognitive decline."

Dr. Kenneth Langa, a professor of Internal Medicine at the University of Michigan, commenting on the article.

My sister-in-law's friends like to eat out. Who doesn't? It's nice to have someone else do the cooking.

But, once you really know what's in all that restaurant food--most of us will run back to our own kitchens.

Unfortunately, twice a week my sister-in-law has a pretty much mandatory "luncheon meeting" at a restaurant with her business partner. Sort of non-negotiable.

Last week, on my weekly public library run I picked up one of those "Cook This Not That" books. OMG! I started reading it before I went to sleep--and I couldn't stop interrupting my husband's own reading with, "Listen to this!" "OMG! Listen to this one--it's even worse."

The book shocked me! No wonder most Americans are overweight.

We haven't a clue what's in that restaurant food--so a big "Thank You" goes out to David Zinczenko & Matt Goulding for collecting all this incriminating nutritional info. I suspected it--but I really didn't know it was that bad.

And to think how much I used to love Molten Chocolate Lava Cake. Never again!

No conversation with my sister-in-law is complete without sharing recipes--the new finds-that-we've tried out--and loved!

Funny, how she is always trying recipes that I never even noticed--even though we both share a lot of the same cookbooks. I'm definitely going to reap the benefits of her expert cooking now that she's going Esselstyn.

She: "Have you tried Isa's Tortilla Soup in Appetite for Reduction? We all loved it. But I cut the jalapenos down to just one."

Me: "Nope. I never even noticed it in the cookbook. But I'll check it out as soon as I hang up!"

And I did, later that day. A big winner. Here's my enlightened version.

It looks like a stew or a chili--but it's a soup. Hearty, spicy, and a big one-bowl meal.

1. Preheat a 4 quart soup pot over medium high heat. Dry saute the onions, jalapeno, & poblano peppers until the onions are translucent, about 5 minutes. Add a little vegetable broth if the onions start to stick or dry out--to deglaze the pan.

2. Add the crushed tomatoes, the 3 cups of vegetable broth, and the cumin to the pot. Mix well.

3. Crush the crisped tortillas into crumbs (some bigger pieces are OK) & add about 1/2 of them to the pot--reserving the rest for garnish. (I ended up adding all of them to the pot, because I didn't read the directions carefully & it thickened the soup, nicely) You want the crumbs to "melt" into the soup.

4. Cover, & bring to a boil. Lower the heat to a simmer, add the beans, corn, & cilantro.

I'll be honest with you. The hardest part of sticking to a plant-based diet is eating out with friends, or getting together socially with friends & family. It's easy to "eat right" at home. But, when you venture into the "real world"--that's when the challenges really begin!

"The longer I stuck with the plant-based no-oil diet, the less awkward & easier it got for me, socially.

Once my family and friends realized that this was more than a fad for me--that I was really serious about it--they respected it. They stopped bugging me.

They stopped pushing nachos, burgers & fries, & cakes my way. They made sure there was going to be something I could eat when they invited me over." paraphrased from a conversation with Dr. Pam Popper

Pam's right. Now that I'm over 15 months into living in the "Plant-Based Lane", things have changed. A lot.

So--sticking with this whole theme of "what's in my toolbox of tricks" that keeps me moving on the "almost" straight-and-narrow plant-based path, I keep thinking about how this past week played out. How effortless "my so-called diet" has now become. Basically, it's a non-issue.

And it really is a group effort, because of all the support I get from you, from my husband, my co-workers, my family & friends, the research I read, and the Esselstyns.

Thursday, September 8, 2011

1. The plant-friendly party at work: My friend and co-worker, Marlene decided to treat the entire library staff to a deluxe catered Mexican lunch. She had recently been recognized for her outstanding work with a Caregivers Award that came with cash--and she generously shared her bounty with all of us.

Where am I going with this? Support from co-workers, silly. Marlene made sure that 1/2 of the lunch included vegan enchiladas, guacamole, salsas, vegetables & rice--nothing fried, no meat or cheese or dairy, no lard. She also included a gorgeous fruit salad for dessert--and a healthy chip alternative to the typical tortilla chips.

She did not have to do this--but she did! Sure there was a platter of fried foods with pork, steak, cheese, & chicken flautas, burritos, & tacos---and plenty of chocolate chip cookies--but, she made sure there was a healthy alternative. Update: everything was devoured--leaving almost zero left-overs. Learn more about the healthy librarians with whom I work, here.

2. A surprising phone call from my niece: M. left me a voice mail message. "I need to ask you something. Call me." OK--I had no idea what this might be. Turns out, she had recently watch CNN's "The Last Heart Attack"--and it made a huge impression on her. She was ready to change how she ate. But...now she had a new dilemma. Her baby's pediatrician strongly recommended she start her very healthy active--but slim six-month old on meat, now! She didn't want to--what did I think?

1. Inspiring emails: I continually receive inspiration from people all over the world who share with me their success stories of renewed health after starting a plant-based no-oil Esselstyn-style diet. Nothing beats reading about someone else's successes! Some had heart attacks. Some had multiple bypasses. Some had stents. Some just wanted to get off of the poly-pharmacy treadmill. Some did it for prevention. On Friday I received some special ones, that knocked my socks off--along with plenty of great tips for salad dressing recipes and where one can eat out "safely". Like this link to a Dr. McDougall listing of "safe" restaurant suggestions--you'll have to do a lot of scrolling.

2. Grilling indoors. I ran out of propane for my grill. Who knew that my grill pan would do an even better job? As my husband took off to usher at our synagogue, he asked if I could grill some quick MATCH "Chicken" burgers for dinner. Sure. No problem. I mixed them all up--took them out to grill--and darn it! The propane tank fizzled. And the spare hadn't yet been re-filled. Now what? Bingo! I heated up my Cuisinart Green Gourmet (no-Teflon) Grill pan & those burgers turned out absolutely delicious.

This recipe comes from an old favorite Perdue Ground Turkey Burger Recipe that I refused to throw out. My husband, son #2, friends Cheri, Neal, and their college-aged son are also fans of these burgers.

Mix it all together. Make six patties. If grilling outside, put these in a grill cage (to prevent sticking) because they're very very low fat--or grill them inside like I did, using a grill pan. Do not overcook--don't want to dry them out.

2. Oatcakes with San Marzano Tomato-Kale "Gravy". Received an email from Mike in Louisville (a guy who appreciates really good food) along with a fabulous-sounding recipe to try. Long family history of early heart disease, & his 48 year-old sister's heart attack motivated him to go Esselstyn plant-based. Lost 45 pounds in six months. I'm trying his recipe for dinner tonight. My friend Fran is going to give it to her amateur chef-husband to test-drive it in his kitchen, too. We'll let you know!

3. Eating out with friends. Asian Vegan. On Saturday night, 10 of us gathered at a local Asian restaurant that has a wonderful gigantic round table complete with a Lazy-Susan--perfect for sharing dinners. Plenty of vegan options, here--including the new addition of Gardein chicken. But, certainly no oil-free options. I should have asked--I didn't. Of the 10 in our group--6 ordered meatless. The times they are achangin'! But, four hours later--my stomach felt uncomfortable--and I'm not one to ever have stomach issues. It stayed with me all night. No big deal--but it was there--nonetheless. The dishes weren't oily--but I'm sure they weren't oil-free. Was that the reason for the stomach woes? Bottom Line: Dining out with friends is always fun--and I'm glad there are decent dining options. Next time I'll specify, "no-oil" please. I've done it before--I'll do it again.

4. The After-Dinner Birthday Dessert. Gourmet Sorbet works! After dinner we all went to the home of one of the couples in our group for a "surprise" 60th birthday dessert. Cake, Jeni's Dark Chocolate & Buckeye Ice Cream, Jeni's Poached Pear Riesling Sorbet, & fruit salad. I passed on the cake. I couldn't pass up on a small taste of Jeni's Dark Chocolate, and I thoroughly enjoyed the Poached Pear Riesling Sorbet.

Sunday, September 11, 2011

1. Post-Spin Class Girl-Talk Update with My Plant-Based Spin Buddy, Ms. C. I hadn't had a chance to catch up with Ms. C for awhile. I was in a rush--but, Ms. C had way too much to share. It was worth it!

She's been eating Esselstyn-style plant-based for over a year, now. It was high time for a new wardrobe. She promised herself she would wait a year before buying new clothes. "How'd you manage that? Your clothes had to be falling off!" I said. "Well, I did buy a few things. But, yesterday was a big shop." She said she had reached the point of no-return. Her old way of eating was now history for her and her husband. They feel way too good, know way too much, and their health has improved so much--that she knew there was no going back. Ms. C started this diet to support her husband's health--she was average weight--and thought she was in good health. But, her subsequent weight loss--and her new & improved annual physical convinced her--and her doctor, that she was on to something!

Following All the Rules. No exceptions! If you have heart disease, diabetes, or weight issues you cannot eat walnuts, avocados, Larabars, dried fruit, probably no more than 2 or 3 pieces of fruit a day, or add fruit into a Green Smoothie. Some of us can get away with this. Or maybe we're just kidding ourselves. Others cannot. They'll gain weight & won't see all the blood sugar & lipid improvements they're after. Ms. C, my husband, & I don't have heart disease--and seem to be able to get away with these "sometimes-but-not-daily" additions to our diet without weight gain or problems. Ms. C's husband knows he needs to be vigilant--and follow the rules! I'm just saying.....

Eighty-Something Enlightenment after CNN's "Last Heart Attack"--Ms. C's 80-something in-laws are the poster-children for why you want to eat plant-based--if you get my drift. To them there's nothing wrong with corned beef sandwiches, brisket, lox & cream cheese, & cheesecake. They didn't understand Ms. C's & her husband's new way of eating. Not at all. That is--until last Saturday. They confided to their grandson that they saw Dr. Gupta's show, "The Last Heart Attack". It was a light bulb moment! "Ah ha! Now we understand why your mom & dad are eating that way! We're glad. Good for them!" And good for all of us that Dr. Gupta so articulately explained the benefits of a plant-based no-added-oil diet.

Hmm. I wondered how it would turn out if I subbed Mori-Nu Low-Fat Silken Tofu for the almonds--and then subbed toasted sesame seeds for the sesame oil. I loved how my re-do of Wendy's re-do turned out.

It makes plenty, and I loved it on top of Wendy's chopped raw broccoli, cauliflower, red pepper & currant salad. I also mixed in some 100% soba (buckwheat noodles), along with some teriyaki baked tofu--for one delicious take-to-work lunch!

Combine all the ingredients in your blender, Vita-Mix or food processor and blend until smooth & creamy.

Nutrition Information--based on 1/4 cup serving (HGK's Redux is a big improvement over the 1/2 cup olive oil recipe, but it still clocks in at 80 calories per 1/4 cup serving, with 4.4 grams of fat--about 50% fat)

3. The Book Club's House-Warming Dinner--Plant-Based Options Galore. After the salad dressing experiment I needed to quickly get into gear to prepare my Grilled Italian Sausage, Onions, Peppers & Rice Dish to take to the house-warming dinner we were having at the new home of one of the members--scheduled at 6:30 pm.

I've long ago ditched the oil in this recipe--and substituted extra lemon juice---but this time I decided to cut that acid taste, & substitute Low Fat Mori-Nu Silken Tofu for the olive oil/or extra lemon juice.

I liked it. And so did everyone else--every speck of this dish was devoured--and I couldn't enjoy seconds. But, not to worry--there was plenty of other plant-friendly food to enjoy, brought by the others in the group.

An amazing oil-free gazpacho, a green salad--luckily I brought along some of my left-over Creamy Asian Dressing--and a delicious cold fruit soup. The only dishes I skipped were salmon, chocolate brownies, & M & M's. And there you go--this group went out of their way to leave out any extra oil or cheeses from dishes, where they could--like the soups, salsas, & salad. Click here, scroll down a bit & read about my previous unhealthy lavish book club spread. (and make note about the Alkalol mention in this post, too--amazing stuff!)

Monday, September 12, 2011

1. The Happy Herbivore, by Lindsay S. Nixon. Mary, the Librarian gives it a Big Thumbs Up!--says it's the only cookbook she's found that really has no-added fat. Last week I finally got my copy of The Happy Herbivore. I knew I wouldn't have a chance to do much with it, so I shared my copy with Mary--who took it home over the weekend. She loved Lindsay's Cheddar Cheesy Sauce--served it over mashed potatoes--and brought some in on Monday for all of us to taste. Not exactly cheddar cheese--but a delicious stand-in. Mary returned my copy--and ordered her own. Looking forward to cooking my way through this new cookbook.

2. Pizza in the Pantry--my back-up plan. Lab Rat was getting home late--and since I was the first one home--I did the dinner honors. Thank goodness I always have all the fixings for pizza in my freezer & pantry. Dinner on the table in 30 minutes. Wasn't Lab Rat happy to find already cooked pizza when he got home at 8:00ish? I've always got a stash of Sami's pizza crusts in the freezer, some Walnut Acres Low-Sodium No-Fat Pasta Sauce, mushrooms, sun-dried tomatoes, roasted red peppers, artichoke hearts, and kalamata olives in the pantry, just in case!. Get that easy breezy recipe here.

3. My Sister-in-law left me a long voice mail message: Diet's going great. Not as hard as I thought it would be. Only one minor transgression--no big deal. Do you need some context for her message? Click here

Tuesday, September 13

1. A Vegan Pot-Luck Luncheon. See how much has changed over the past 15 months? Who could have predicted that I would be invited to a pot-luck vegan lunch given by a friend of a friend. Wish I could have been there! Looking forward to hearing all about it.

2. My Sister Calls as I'm About to Leave Home. "Hey, guess what I just bought? Appetite for Reduction!" Turns out, the first recipe she tried out was the Arabian Nights Lentil & Rice Soup. click here for the recipe--and just scroll on down! She & my BIL LOVED it! She says her next foray will be the Buffalo Tempeh & Cool Slaw wrap. Thank you HGK Wendy for turning me on to this recipe. Just so happens to be my favorite. I've made it at least 5 times. Crazy that sis & I picked the same recipes to try out--we're like identical twins separated at birth!

3. Nashville Fran calls to tell me her husband made some amazing lentil burgers over the weekend. I want that recipe. Her husband knows how to cook!

coming up Wednesday, September 14, 2011

1. After work it's going to be Maj with my gal pals. We'll be lucky to get in three games with the way we like to talk & kibbitz. We're going to be playing at a local restaurant that won't mind us taking up space for 3 hours--as well as someplace where we can get a plant-based dinner. Who'd have ever predicted fifteen months ago, that this wonderful group of friends would now all be leaning in the plant-based direction? Meet the Mahj ladies.

coming up Saturday, September 17, 2011

1. Cooking up a special plant-based no-oil dinner to celebrate buddy Ken's milestone birthday! Turns out the guests want to come early & help with the cooking! Who could ask for anything more? Well, maybe a glass of wine or beer to go along with the cooking. Haven't planned the menu yet. Anyone have some good suggestions for a celebration dinner? Who's the birthday boy? Seeing if you can figure it out?

I'm Serious! Does Anyone Have a Plant-Based Amazing Dinner Party Menu to Suggest? I'm All Ears!

"When triglycerides go up over 100 we start making abnormal forms of cholesterol--the small dense LDLs that are atherogenic and penetrate much more rapidly into the arteries than normal large LDLs.

When triglycerides start going up--and the changes start around 80-100--nearly everyone with triglycerides over 100 is making significant amounts of small dense atherogenic LDL--above 150 almost all LDL particles are small dense and atherogenic."

-Dr. Patrick E. McBride, Professor of Medicine and Family Medicine, University of Wisconsin, and a member of the Expert III NCEP Panel setting cholesterol guidelines-

If you received this post via email, click here to get to the web version with all the links.

On Saturday morning, my sister-in-law and I FINALLY had a chance to catch up.

We talked for an hour staight--which is nothing for us--we'd barely scratched the surface of what we could cover--but we both had to call it quits to get on with the rest of of the stuff on our To-Do Lists.

She had some pretty good news to share--and I asked her if it was OK if I shared it with you. She said, "Sure! Go ahead." So here's what we talked about....

Turns out, she'd had her annual gyno exam. Her doc had taken her lipids, and she' had just found out that her total cholesterol was too high--and her triglycerides were off-the-charts high.

She:"How can that be? I really do eat healthy. I exercise. My doc wants me to make an appointment with a cardiologist ASAP, but I don't want to go on statins, or take anything for the triglycerides. Most of my other numbers are OK--the LDLs & HDLs--but the triglycerides are sky-high. I'd really like to go 100% on the Esselstyn diet first & see if I can get those numbers down."

Me: "Well, don't get mad at me for saying this--but I've been there myself--thinking I'm eating a healthy diet, when I'm really eating "a healthy diet at home"...in addition to a load of crap out-of-the-house!

I know you make healthy meals at home--but it's probably all the rest of the stuff you're eating. The restaurants, the traveling, the cookies, cakes, & pastries your friends make, the lack of exercise when you're traveling, the wine & rum, the sugar, the dinners at friends', the crusty French bread, yada yada yada. It all adds up--and bottom line--if you're taking in more calories than your body needs--you can end up with high triglycerides!

Look, I never would have tried the Esselstyn diet 100% if he hadn't challenged me to do it. You won't know if it works until you do it 100%. Once I did it 100% & saw the results--I was convinced.

High triglycerides, are bad news. Definitely see the cardiologist. But, sure-- try the diet first to see if it can make a difference for you.

She: I've already downloaded Esselstyn's book on my Kindle. Can you send me any other info you might have that will help? I've got just 2 1/2 weeks to try this out, before I go out-of-town with my friends. I know I won't be able to do it 100% on vacation--just not possible--so I'm going to see if I can get a cholesterol test before I leave on vacation to at least see if I'm on the right track. Before I see the cardiologist.

Oh, I've been reading up on triglycerides--but send me anything you might have on the blog that would help.

Here's what I emailed her:

Here's one of the posts I've written about on triglycerides--but this one sums it all up. NOTE: In April the ranges for normal all moved downward. Now, the recommendation for the normal range is at 100 or below (no longer below 150). But as you'll read, it's best to be at 80 or below. You want to make sure you're making light fluffy LDLs, not the small dense kind. You might request the NMR particle test. And here's the link to the new American Heart Association Scientific Statement recommending that triglycerides ought to be at 100 or below--not 150.

You want me to ask Dr. Esselstyn what he suggests you do?

Good luck!

Love you!

My note to all of you:Please read that post I sent my sister-in-law about triglycerides. It will tell you everything you ever wanted to know about these bad-boys. They're an independent risk factor for strokes & cardiovascular disease. If you've got a lot of belly fat--you probably have high triglycerides. If you're eating more calories than your body can burn off--you probably have high triglycerides. To read even more (yeah right!) about the triglyceride stroke/heart connection, click here and here and here.

How Strange is This? The day after I sent the email to my sister-in-law, Dr. Esselstyn just happened to call me at work with a library question. Of course, I asked him for some words of wisdom for my sister-in-law & for high-triglycerides in particular. Darn, I no longer have my notes--but here's what I remembered he said:

Cut out the sugar--all kinds! (my note: be sure to read this and this)

Cut out alcohol

Cut out the white foods--refined flours, pastas, breads, rice, crackers, etc. If high triglycerides are a problem for you--stick to just eating whole grains--and skip foods made with whole grain flours, like breads & pastas. Even whole grain flours can raise triglycerides in folks who are overweight and insulin-resistant. Think about it--flours of any kind are "processed" & digest too quickly. Instead eat quinoa, wheatberries, hulled barley, steel-cut oats. Flourless sprouted breads, like the Ezekiel brand, are a better choice if you need a bread.

Remember! Green leafy vegetables are the Main Event when it comes to making blood vessels "heart attack proof". Load up on vegetables over grains!

No fruit juices--and be careful not eat too many fruits, either, if you have high triglycerides. Stick to the ones with the lowest sugar content. (my note: the fruits lowest in fructose include strawberries, berries, cantelopes, grapefruit, peaches) Source: AHA statement quoted on CardioBrief

Avoid smoothies made with fruit! It can cause a rapid rise in blood sugar for some people. I see it happen a lot!

Oh heck--I really really don't want you to miss the Triglyceride Post I emailed to my sister-in-law--so, just in case you don't click that link--I at least want to make sure you get some of the key points:

In A Nutshell--Here's What Dr. Patrick E. McBride is SayingAbout Triglycerides

If your triglycerides are under 80 you are making "normal large" LDLs that are not very atherogenic (think atherosclerosis; arterial plaque; hardening of the arteries)

When triglycerides are over 150 (there are just too many particles floating around with no where to go) they briefly get inserted into the LDLs and change the LDLs into "small dense atherogenic" particles.

Stealth LDL: That's what you call what was once a normal LDL particle that's been penetrated by free-floating triglycerides. When triglycerides are too high they are able to change the LDL into "small dense dangerous" LDL that oxidizes very easily (a bad thing) and penetrates rapidly into the arteries. Note: Triglycerides are not supposed to penetrate the LDLs!!

Normal LDL: It's difficult for normal LDL (large & fluffy) to penetrate into the wall of an artery!

When triglycerides are between 80-100 you start to make abnormal LDL. Some of it starts changing into the "small dense atherogenic" variety at this level. (If changes start happening over 80--it looks to me like the only safe triglyceride number is under 80!)

When triglycerides are over 100--according to Dr. McBride--you've turned the corner & "are making at the very least, a significant amount of "small dense" LDL."

When triglycerides are above 150, almost all of the LDL particles become "small dense atherogenic".

Dr. McBride served on the III NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults that set the guidelines for triglycerides (and cholesterol) back in 2002. He advocated for the normal level to be under 100--and he strongly believes that the current level will go down to 100 when the next guidelines come out. Note: in April 2011 the AHA issued a Scientific Statement recommending the new normal be under 100. Find that here.

According to Dr. McBride, if you have abdominal obesity, the chances are greater that you are producing the abnormal dangerous "small dense" form of LDL.

If you overconsume sugar, soda pop, saturated fats, trans fats, refined carbohydrates, and "fried apple pies"--and you are consuming more calories than you need--your body doesn't know what to do with all that junk--and you end up with lots of rich triglycerides--that are very inflammatory and very atherogenic--floating around--just looking for an LDL to penetrate and turn it into "small dense dangerous" LDL!

Sister-in-Law Success!

Before my sister-in-law went on her week vacation with her gal pals, she wisely had her blood drawn for a cholesterol test. She'd been on the Esselstyn diet for just 2 1/2 weeks--eating no-fat, no meat, no cheese, no-oil, no refined grains.

She knew it wouldn't be as good as if she'd been on the diet for 4 weeks--but at least she's get some idea if it could improve her lipids.

Test results: Her total cholesterol dropped 100 points! Amazing! Full disclosure: for some unknown reason, the lab only measured her total cholesterol--not what she really needed--a full lipid panel. But she figures the triglycerides & LDLs must be going down if her cholesteol levels came down so much in just 2 1/2 weeks. She'll be following up with a full lipid panel.

Other good news: In spite of her one week of transgressions on vacation--she's back to the Esselstyn diet--and she's losing weight. Best of all, she's losing belly fat! She's committed to stick with it. She'd rather lower her triglycerides with diet instead of drugs. Besides, only diet can help reduce weight.

What My Sister-in-Law is Up Against. She Lives in the Southern "Stroke Belt", Her Friends Think Health is All About Genes, Not Diet & Everyone Likes to Eat Out

She's swimming against the stream in her neck of the woods. She's the odd girl out in her social circle.

Lately, everyone's complaining about being so forgetful. They thinks it just normal aging.

Uh?? Think again, folks!

Check out this "hot off the press" article published online in Stroke, Sept. 1, 2011 Buchman, AS etal "Cerebrovascular Disease Pathology and Parkinsonian Signs in Old Age". It's summarized in the NPR Blog, Shots:

"Old people who don't have signs of cardiovascular disease still may have suffered microscopic strokes that don't show up on conventional tests. The small strokes may impair their ability to walk, balance and function just the same.

Scientists examined the brains of 418 priests and nuns after they died. The researchers found that one-third of the brains that had seemed normal using conventional tests while the people were alive actually had damage to tiny blood vessels. The damage was so slight it was impossible to see without a microscope.

The people whose brains had these tiny signs of hardened arteries and stroke were most likely to have had shuffling gait and other movement problems while they were still alive."

If you've been eating the standard American diet--and you're eating out a lot, there's a good bet that what we take to be the "normal forgetfulness of aging"--isn't exactly normal. It could be teeny weeny imperceptible strokes. Now that's one scary thought!

"Dr. Megan C. Leary of UCLA examined over 5,500 MRIs of the brains of 50 year olds & found many had tiny white spots that indicated that they had unknowingly experienced tiny, imperceptible strokes. These "brain attacks" have the same history and cause as heart attacks. See "Annual Incidence of First Silent Stroke in the U.S" Cerebrovasc Dis 2003;16(3):280-5.

According to Leary, "'Silent strokes' are epidemic in this country. While they occur in parts of the brain where they don't cause symptoms right away, the word 'silent' should be put in quotes, because their effects accumulate over the years.''

While a single silent stroke may have no impact, repeated ones lead to memory lapses, mood problems and difficulty walking. They are also a sign that people are especially prone to full-blown strokes.

Keep on eating the same way at age 60, 70, & 80 and there's a good chance that those tiny strokes will add up to increasing memory lapses, and progress on to dementia--depending upon what part of the brain has been affected.

What's good for the blood vessels of the heart, is good for the blood vessels of the brain."

As for all that rich Southern cooking--forget about it! It's killing brain cells and giving the South a new claim to fame: It's known as The Stroke Belt.

The "brain-damaging suspects" are likely to be the much-loved traditional Southern diet of fried, salty, & fatty foods along with too little exercise--all of which contribute to hypertension, excess weight, & diabetes--the biggies responsible for stroke risk.

I posted about the brand new REGARDS Study, the Stroke Belt & how the Southern diet is affecting cognitive impairment on July 26, 2011. No need to repeat what I wrote, just click here to refresh your memories.

Two of my favorite quotes about the REGARDS study:

"This is a very strong alarm signal. [The finding suggests that] if you want to keep your marbles, you need to control your blood pressure, excessive weight and other risk factors for stroke."

Dr. Gustavo C. Roman, the head of the neuroepidemiology section of the American Academy of Neurology, commenting on the article.

[Problems like high blood pressure and diabetes are likely to be "affecting blood flow to the brain, even if it's not causing a visible stroke. An undersupply of blood can also cause problems with brain cells that lead to cognitive decline."

Dr. Kenneth Langa, a professor of Internal Medicine at the University of Michigan, commenting on the article.

My sister-in-law's friends like to eat out. Who doesn't? It's nice to have someone else do the cooking.

But, once you really know what's in all that restaurant food--most of us will run back to our own kitchens.

Unfortunately, twice a week my sister-in-law has a pretty much mandatory "luncheon meeting" at a restaurant with her business partner. Sort of non-negotiable.

Last week, on my weekly public library run I picked up one of those "Cook This Not That" books. OMG! I started reading it before I went to sleep--and I couldn't stop interrupting my husband's own reading with, "Listen to this!" "OMG! Listen to this one--it's even worse."

The book shocked me! No wonder most Americans are overweight.

We haven't a clue what's in that restaurant food--so a big "Thank You" goes out to David Zinczenko & Matt Goulding for collecting all this incriminating nutritional info. I suspected it--but I really didn't know it was that bad.

And to think how much I used to love Molten Chocolate Lava Cake. Never again!

No conversation with my sister-in-law is complete without sharing recipes--the new finds-that-we've tried out--and loved!

Funny, how she is always trying recipes that I never even noticed--even though we both share a lot of the same cookbooks. I'm definitely going to reap the benefits of her expert cooking now that she's going Esselstyn.

She: "Have you tried Isa's Tortilla Soup in Appetite for Reduction? We all loved it. But I cut the jalapenos down to just one."

Me: "Nope. I never even noticed it in the cookbook. But I'll check it out as soon as I hang up!"

And I did, later that day. A big winner. Here's my enlightened version.

It looks like a stew or a chili--but it's a soup. Hearty, spicy, and a big one-bowl meal.

1. Preheat a 4 quart soup pot over medium high heat. Dry saute the onions, jalapeno, & poblano peppers until the onions are translucent, about 5 minutes. Add a little vegetable broth if the onions start to stick or dry out--to deglaze the pan.

2. Add the crushed tomatoes, the 3 cups of vegetable broth, and the cumin to the pot. Mix well.

3. Crush the crisped tortillas into crumbs (some bigger pieces are OK) & add about 1/2 of them to the pot--reserving the rest for garnish. (I ended up adding all of them to the pot, because I didn't read the directions carefully & it thickened the soup, nicely) You want the crumbs to "melt" into the soup.

4. Cover, & bring to a boil. Lower the heat to a simmer, add the beans, corn, & cilantro.

If you received this via email, click here to get to the web version--lots of photos & links in this post.

This week I've been on a laid-back "visiting vacation" with family--and a meet-up with our newest family addition: one-month old great niece Lily. Unlikely that I'll be posting--but just some quick shares. Uhh, never got around to posting--just got home last night--this is the post-trip-post!

My sister-in-law is an adventurous cook, and she's trying hard to eat & cook more plant-based, so as soon as my husband & I landed in Florida, we headed on over to lunch at The Raw Kitchen--the only vegan restaurant in the area.

Thursday: Appetite for Reduction's Upside-Down Lentil Shepherd's Pie with Mashed Potatoes (of course) Never made this one--got home too late from the space shuttle launch--had plenty of left-overs to eat!

"According to Dr. Welch, a complex web of factors has created the phenomenon of over-diagnosis:

The popular media promotes fear of disease and perpetuates the myth that early, aggressive treatment is always best.

In an attempt to avoid lawsuits, doctors have begun to leave no test undone, no abnormality--no matter how incidental--overlooked (OK--this one's a press-release exaggeration, IMHO)

Inevitably, profits are being made from screenings, a wide array of medical procedures, and of course, pharmaceuticals.

Examing the social, medical, and economic ramifications of a health-care system that unnecessarily diagnoses and treats patients, Dr. Welch makes a reasoned call for change that would save us from countless unneeded surgeries, debilitating anxiety, and exorbitant costs."

These are three of my favorites physician-authors. They're nationally recognized experts who publish widely in the most-respected medical journals--and they also happen to be professors at the Dartmouth University Institute for Health Policy. Welch, Schwartz, & Woloshin are able to make an objective reasoned analysis of the statistics, delve deeply into the research and tell the truth about the down-sides of screening tests on healthy people--like regular PSAs, mammograms, & CT-scans--as well as the down-side of the continual lowering-of-the-bar on the diagnostic test values that are used to prescribe drugs to treat non-diseases, like pre-hypertension, pre-diabetes, osteopenia, and elevated cholesterol. The treatment group just gets larger & larger as the bar is lowered. Sometimes, more isn't always better--and the diagnoses & treatments that follow aren't without risks. Just to be clear--these authors are all for making the necessary lifestyle changes to prevent disease. As they say, "There is more to prevention than early-diagnosis, and the prescriptions & procedures that usually follow."

Lustig is another well-respected clinician/researcher who makes a strong case about the hazards of eating sugar that's devoid of fiber, in its "extracted form"--including fruit juice, soda, table sugar, syrups of all kinds, & high-fructose corn syrup, etc. There's a good reason insulin resistance, type-2 diabetes, & obesity are ever-increasing--and sugar devoid of its natural fiber is a big one.

Lustig's Rules: Avoid processed foods, eat foods that come from the ground in their natural state, and eat fruit only in its natural form with all its fiber. No juice for babies or children! Eat only whole grains--nothing removed. When it comes to whole wheat, that includes all parts of the wheat kernel -- the bran, germ and endosperm. Learn more at the Whole Grain Council site. Fiber rules--and most of us are sorely deficient. The USDA's recommendations for 25 grams a day are too low--Lustig recommends 50 grams a day--most Americans are getting only 12 grams/day. If you think 50 grams a day is impossible, think again. Without fail, I get over 60 grams of fiber a day eating plant-based. This eye-opening interview is absolutely "post worthy" and I'll be ready to share more later this week.

With 53 chapters, written by different experts in the field, every possible topic of concern is covered: from celiac's causes, symptoms, the diagnostic tests, supplements to consider, and the co-existing conditions that can arise, like anemia, depression, nutritional deficiencies, neurologic & dermatologic manifestations, malabsorption, and osteoporosis. Another "post-worthy" book to review. Highly Recommended!

1. Homemade Raw Cocoa Walnut Chia Bars. Right off the bat Lis got inspired to just whip up a batch of my Raw Cocoa Walnut Chia Bars. Fabulous, except, by mistake she dusted them with garbanzo bean flour, instead of oat flour. Stick to the oat flour! Click here for the recipe if you missed it in October 2010.

2. Crispy Homemade Flax, Pumpkin, and Sesame Seedy Crackers. After tasting the crunchy homemade seed crackers at the Raw Vegan Kitchen, we decided to borrow my niece's Nesco tabletop food dehydrator & do a little experimenting of our own. I had just received my own Nesco as a gift from my kids--but I hadn't yet had the time try it out. Next on the agenda: spicy kale chips.

We mixed up two different kinds of crackers, a barbecue chipotle and an Italian version. We really had no idea what we were doing, but we soaked 1 1/2 cups of golden flax seeds in 3 cups of water until it was a nice thick gelatinous mess--about 20 minutes. Then we added in pumpkin and sesame seeds. To half of the goop we added sun-dried tomatoes, garlic, basil, oregano, red pepper flakes & fennel seed. To the other half we added a mixture of Bone Suckin' Sauce Seasoning & Rub spices, chipotle powder, nutritional yeast, and chili powder for a spicy-sweet taste. Dehydrating is a slow process--taking us about 15 hours at 105 degrees to get the nice crisp taste we wanted--but, "oh, baby" were these crackers fabulous. Thankfully, I had a stash to travel with yesterday--and these high-fiber crackers kept me satisfied for the long-day of airplane delays.

1 tsp. sriracha sauce hot chili sauce (aka Rooster hot chili sauce--find in the Oriental section at most groceries) Could substitute a pinch or 2 of cayenne or other hot chili sauce

7-8 cups of low-sodium vegetabe broth (use less if you want a thicker soup)

3 TBS. cider vinegar

Salt & pepper to taste

For the spicy cream (optional):

1/2 cup silken low-fat tofu

1 TBS. fresh cilantro, chopped

1 scallion, chopped

1 TBS lime juice

1/2 tsp. red pepper flakes

Instructions:

1. Cover the split peas in water, and heat to boiling. Simmer for 10 minutes. Turn off heat, and let them soak for 10 minutes--this speeds up the cooking process. Drain, and reserve peas.

2. Heat a heavy-bottomed stock pot on high, and when sufficiently heated, add the carrots, onions, garlic, and ginger. Stir well, adding small amounts of water when & if the vegetables begin to stick to the pot. Cover & cook until the onions are tansluscent and the carrots are tender--about 8-10 minutes.

3. Stir in the pre-soaked yellow split peas, curry powder, and dried mustard. Add vegetable stock and bring soup to a boil for 2 minutes, then reduce heat to a simmer and cover.

3. Cook soup until peas are tender, about 35-45 minutes. Add cider vinegar, and season to taste with salt & pepper. Set aside to cool slightly.

4. Prepare spicy cream, if desired. To make this, stir all the ingredients in a small bowl--you may want to use either a processor or blender to "cream up" the silken tofu, first. Refrigerate until ready to use.

5. Once the soup is cooled slightly, puree 1/2 of it in a blender--or use an immersion blender to blend up 1/2 in the soup pot. We all liked the smooth/chunky mixture achieved by blending only half of the soup. Ladle soup into bowls & top with spicy cream, if you're using it.

On the last day of our Florida visit we decided to make the 5 hour round-trip trek up to the Kennedy Space Center to view the final Discovery shuttle launch. Good thing we were completely clueless about how often these launches are delayed or canceled, or we never would have set out! Post-launch we found out that 10 minutes before lift-off, the launch was 4 seconds away from being scrubbed because of a computer malfunction. Yes, we lucked out.

I'm not much of a space enthusiast--but honestly, this was an absolutely thrilling experience for all of us. We're were so happy we made the trek and that this map-and-GPS-less-crew were lucky enough to serendipitously arrive at a perfect beach viewing site.

October 26, 2010

Reading Deborah Tannen's essay about why chatting with sisters makes us happier put a big smile on my face. Tannen gets it. It's not what we talk about that makes us happier--it's that we talk--about anything--including daily minutiae that no one else could possibly care about.

As I was brushing my teeth yesterday morning I heard my cellphone go off in my purse downstairs. I figured it was my sister. Who else calls so early in the morning?

I called her back as soon as I could. I always do. And she does the same for me. We know each other's schedules. On the way to work--on the way home--while we get dinner on the table--that's the best time to chat.

She had good news. Classical Cookies (the cookie business she started with her good friend) had won THE Best Chocolate Cookie at the Cincinnati Chocolate Festival--as judged by five foodie experts. And of course, she shared all the details she could fit in--before work began.

Too bad my sis and I live in different cities. We don't get to see each other as often as we'd like, but we talk a lot. And often, it's about nothing special.

Like...

What we're making for dinner.

What we're doing right now or this weekend.

A horrible colonscopy prep.

An interview on Diane Rehm's show that brought tears to our eyes. We both like stuff that makes us cry. Or something heard on The Splendid Table.

Advice about the right dress to wear to an afternoon wedding. What does dressy casual mean?

We're each other's reality check and sounding board. WW(MS)D? What would (my sister) do? We pretty much know we'll get an honest answer.

Am I being overly-sensitive or not? About something someone said, an invitation turned down, a phone call not returned, whatever?

Should I just keep my mouth shut, or should I speak my mind?

What's the "right" amount to spend on a graduation gift, a wedding gift, or a bar mitzvah gift---for your best friend's kid, your co-worker's kid, or nieces & nephews?

Would you be angry, hurt, happy, sad, or grateful if this happened to you?

Should I worry about this, or not?

When you share a life-time of history with someone, you know it's OK to call about anything--big or little stuff. And it can just be a quick chat. We don't know (or need to know) every detail of each other's lives--but, honestly, a quick chat is a comfort, and a touchstone to my life. It just makes me happy!

Bonnie talks to her sister via cellphone on her Saturday morning walks.

Joyce connects with her sisters--all the time.

Marge and her sister catch up by arranging side-by-side manicure appointments.

Tess--who has a super-busy schedule--always makes time for phone calls with her sister, who happens to share her quirky taste in TV shows.

Why Do Sisterly Chats Makes People Happier? Let's Ask Deborah Tannen

Go ahead--read the whole essay. It's short. And you won't want to miss the charming story of the 80 year-old sisters who like to "just talk". Just click here.

But, here are my favorite parts.

“Having a Sister Makes You Happier”: that was the headline on a recent article about a study finding that adolescents who have a sister are less likely to report such feelings as “I am unhappy, sad or depressed” and “I feel like no one loves me.”

These findings are no fluke; other studies have come to similar conclusions. But why would having a sister make you happier?

My own recent research about sisters suggests a more subtle dynamic. I interviewed more than 100 women about their sisters, but if they also had brothers, I asked them to compare.

Most said they talked to their sisters more often, at greater length and, yes, about more personal topics. This often meant that they felt closer to their sisters, but not always.

So the key to why having sisters makes people happier — men as well as women — may lie not in the kind of talk they exchange but in the fact of talk. If men, like women, talk more often to their sisters than to their brothers, that could explain why sisters make them happier. The interviews I conducted with women reinforced this insight. Many told me that they don’t talk to their sisters about personal problems, either.

That’s another kind of conversation that many women engage in which baffles many men: talk about details of their daily lives, like the sweater they found on sale — details, you might say, as insignificant as those about last night’s ballgame which can baffle women when they overhear men talking. These seemingly pointless conversations are as comforting to some women as “troubles talk” conversations are to others.

So maybe it’s true that talk is the reason having a sister makes you happier, but it needn’t be talk about emotions. When women told me they talk to their sisters more often, at greater length and about more personal topics, I suspect it’s that first element — more often — that is crucial rather than the last."